Movement · 13 training options

Posterior Chain

13 matching training options

Exercises

Barbell Bent-Over Row
Core, Erectors, Forearms, Lats, Rear Delts, Rhomboids, Traps
Barbell Hip Thrust
Core, Glutes, Hamstrings, Lower Back, Quads
Barbell Romanian Deadlift (RDL)
Erectors, Forearms, Glutes, Hamstrings, Lower Back
Box Squat (Various Heights)
Core, Glutes, Hamstrings, Quadriceps
Kettlebell Single-Leg Romanian Deadlift
Calves, Core, Erectors, Glutes, Hamstrings, Hip Stabilizers, Obliques

30 min · Beginner
30-Minute Full-Body Strength
The three big patterns (squat, hinge and press) plus a row, done as straight sets for steady strength gains.
Includes posterior chain in linked exercises
45 min · Intermediate
45-Minute Lower Body Strength
Heavy squats and deadlifts, then single-leg work and hip thrusts, for legs that hold up under load.
Includes posterior chain in linked exercises
60 min · Intermediate
60-Minute Full-Body Hypertrophy
A complete muscle-building session that hits legs, push and pull in one hour.
Includes posterior chain in linked exercises

12 weeks · Intermediate
12-Week Half Marathon
Twelve weeks of structured running plus strength work to get you to the half-marathon start line strong.
Includes posterior chain in linked sessions
12 weeks · Intermediate
12-Week Muscle Gain
An upper/lower split, four days a week, built around progressive overload for steady, visible muscle gain.
Includes posterior chain in linked sessions
4 weeks · Beginner
4-Week Beginner Starter
Three short sessions a week to build the habit, learn the basic lifts and get moving again.
Includes posterior chain in linked sessions
6 weeks · Beginner
6-Week Fat-Loss Kickstart
Four sessions a week mixing circuits, strength and easy cardio to start losing fat and keep it off.
Includes posterior chain in linked sessions
8 weeks · Intermediate
8-Week Strength Foundations
Three heavy days a week on the big lifts, carries and sandbag work to build a strong base.
Includes posterior chain in linked sessions